CrossFit Now – CrossFit
STRUCTURE: In Part 1, athletes will build to a heavy set of 3 Power Cleans. In Part 2, athletes will complete 15 Hang Power Cleans, 1,500/1,200 Meter Bike, 12 Hang Power Cleans, 1,200/900 Meter Bike, 9 Hang Power Cleans, and 900/600 Meter Bike.
STIMULUS: “BURNIN’ RUBBER” is a GRINDY SPRINT workout.
STRATEGY: Athletes should aim to complete the sets of Hang Power Cleans in 4 sets max. Guys should aim to hold a 2:00/1,000m pace or faster on the Bike.
. . . Ladies 2:15/1,000m pace or faster on the Bike.
SCALING: Athletes should choose a barbell weight they could Hang Power Clean for 5 unbroken when fresh.
SCORING: Athletes’ score in Part 1 will be their Heaviest Load. Athletes’ score in Part 2 will be the Time it takes to complete the workout. Athletes should aim to finish in 6-10 Minutes.
-Athletes should focus on using their legs/hips during Hang Power Cleans
-Athletes should Bike at a pace that allows them to immediately start Hang Power Cleans
15 min to Establish
“Burnin Rubber” (Time)
15 Hang Power Cleans
1,500/1,200 Meter Bike
12 Hang Power Cleans
1,200/900 Meter Bike
9 Hang Power Cleans
900/600 Meter Bike
12 min Time Cap
Subs- Row-750/600, 600/450, 450/300
Basics-PVC/BB, 400m Row each time